Mobility & Activation
Banded Perfect Stretch x 60 seconds per side
Foam Roll IT Bands & Calf x 2 minutes per side
and then …
*Nasal Breathing Warm-Up*
Two sets of:
250 Meter Row
10 Cossack Squats
5 Single Leg Hip Bridges (R)
5 Single Leg Hip Bridges (L)
50-ft Waiters Carry (R)
50-ft Waiters Carry (L)
and finish with …
Empty Barbell Complex
5 Muscle Cleans
5 Front Squats
5 Presses
3 Power Cleans
3 Push Presses
1 Squat Clean
1 Split Jerk
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Power Clean + Squat Clean
+ Front Squat + Jerk @ 55-65% of 1-RM Clean and Jerk
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Power Clean + Squat Clean + Jerk @ 70-85%
B.
Complete for time:
100 Double-Unders (55+: 75 Double-Unders)
immediately followed by…
Four rounds of:
14 Toes to Rings
12 Thrusters
10 Single-Arm Dumbbell Devils Press (5 per side)
immediately followed by…
1000 Meter Row
35-54: 95/65 lbs; 50/35 lbs
55+: 65/45 lbs; 35/20 lbs
C.
Three sets of:
25 Banded Triceps Pressdowns
25 Reverse Snow Angels
Athlete Notes:
Happy Tuesday! Please assess how you are feeling and, if your hands are beat up from yesterday, then omit the grip work by subbing in wall ball shots for thrusters and burpee box jump overs for the devil’s press!
Todays conditioning has you start off with double-unders. Since you are starting with these fresh I’d like you to go unbroken for as long as possible. Be smooth and efficient while keeping the shoulders relaxed, hands close to your body and breathing well. Then you start your four rounds and open up with toes to rings (a movement we may see in the AGOQ). These are a fun movement so enjoy and find a rhythm. As fatigue sets in, especially grip fatigue, you’ll likely have to hit fast sets with quick breaks. For the thrusters, this weight is so 2008, so we’d like to see them done unbroken. That said, these are the rhythmic thrusters that we always talk about, not the break-neck speed “”Fran”” thrusters. You should move quickly, but not redline on them. For the single arm Devil’s Press option, you just get to move, no stopping :). After making it through those four rounds it’s time to hammer down on your final row. Hit that hard, starting with a sprint start and finishing with the strongest 10 pulls of your life! ”
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Three sets for max reps of:
60 seconds of Sumo Deadlift @ 30-40% of 1-RM Deadlift
Rest 60 seconds
60 seconds of Tempo Push-Ups @ 1111
Rest 60 seconds
B.
Three sets of:
10 Bird Dogs
10 Stationary Dips
10 Furniture Slider V-Outs